Vegan Rice Casserole with Mushrooms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 11.85 g | (12 %) | ||
| Fat | 10.22 g | (9 %) | ||
| Carbohydrates | 35.78 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.61 g | (19 %) |
| Vitamin A | 64.42 mg | (8,053 %) | ||
| Vitamin D | 0.44 μg | (2 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin B₁ | 6.19 mg | (619 %) | ||
| Vitamin B₂ | 5.19 mg | (472 %) | ||
| Niacin | 29.63 mg | (247 %) | ||
| Vitamin B₆ | 3.28 mg | (234 %) | ||
| Folate | 51.14 μg | (17 %) | ||
| Pantothenic acid | 1.46 mg | (24 %) | ||
| Biotin | 12.24 μg | (27 %) | ||
| Vitamin B₁₂ | 8.78 μg | (293 %) | ||
| Vitamin C | 26.93 mg | (28 %) | ||
| Potassium | 639.98 mg | (16 %) | ||
| Calcium | 40.3 mg | (4 %) | ||
| Magnesium | 70.29 mg | (23 %) | ||
| Iron | 2.51 mg | (17 %) | ||
| Iodine | 1.05 μg | (1 %) | ||
| Zinc | 2.07 mg | (26 %) | ||
| Saturated fatty acids | 1.63 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- vegetable oil (for the pan)
- 250 grams Long grain rice
- 500 milliliters Vegetable broth
- salt
- 2 Tbsps Sunflower seed
- 1 onion
- 1 garlic clove
- 2 Tbsps vegan Margarine
- 250 grams Oyster mushrooms
- 1 red Bell pepper
- 1 Tbsp Pastry flour
- 250 milliliters unsweetened Soy milk
- 1 tsp medium hot Mustard
- peppers (ground)
- Worcestershire sauce
- Nutmeg (freshly grated)
- 30 grams spicy Nutritional yeast (from health food store)
- parsley (for garnish)
Preparation steps
Put the rice with the broth and a pinch of salt in a saucepan and bring to a boil. Cover and cook for 15-20 minutes until al dente. Take off the heat and leave to cool uncovered.
Preheat the oven to 180°C. Grease a large baking dish.
Toast the sunflower seeds in a nonstick frying pan. Remove.
Peel the onion and the garlic, chop finely and sauté in 1 tablespoon margarine. Wipe the oyster mushrooms, halve or cut smaller, add to the pan and cook for 2-3 minutes. Rinse the peppers, remove seeds and ribs, cut in small cubes, stir in at the end and remove from heat.
Spread the rice with mushrooms and sunflower seeds in the pan. Put the remaining margarine in the frying pan, sprinkle the flour over and cook until golden brown, stirring. Then pour in the soy milk, constantly stirring with a whisk to avoid lumps. Stir in the mustard and season with salt, pepper, Worcestershire sauce and nutmeg. Finally, stir in the nutritional yeast. Add a little more soy milk or water if needed. Pour over the casserole and bake until golden, 20-25 minutes.
Serve sprinkled with parsley.
